Doctors often treat SAD with antidepressants. For some, they work. For others, the side effects are overwhelming, often worse than the SAD itself. So if you've got SAD, look in the kitchen for some home remedy relief.
Home Remedies from the Cupboard
Basmati rice. The sugar in this rice is slow to release into the bloodstream, which helps blood sugar levels stay constant instead of going through highs and lows. Drastic changes in blood sugar can lead to weight gain, which is a side effect of SAD. Other foods with a similar effect on blood sugar are rye bread and pasta.
Bouillon. When the carbohydrate craving is just about to defeat you, drink some hot bouillon or broth. Hot liquids in the belly are filling, and consuming them before a meal is an old diet trick that reduces food consumption. Better the bouillon than the banana cream pie.
Cereals. Cooked cereal, unsweetened muesli, and bran flakes are slow to release sugar into the bloodstream, which helps raise serotonin levels.
Herbal teas. Any herbal tea is a better choice than teas with caffeine. Your reduced energy level may cause you to turn to caffeine for a boost, but it can also cause anxiety, muscle tension, and stomach problems, so opt for herbal. Chamomile, peppermint, and cinnamon are pleasant-tasting choices. Drink a cup instead of giving in to your carbohydrate cravings.
Home Remedies from the Freezer
Ice. When you can't get going no matter what you do, try sucking on some ice. Its chill can give you a wake-up call. Or, splash your face and wrists with ice water.
Home Remedies from the Refrigerator
Apricots. This fruit gradually raises serotonin levels and helps keep them there, as do apples, pears, grapes, plums, grapefruits, and oranges.
Avocados. They are high in natural serotonin, which seems to suppress appetite. Also high in natural serotonin are dates, bananas, plums, eggplant, papayas, passion fruit, plantains, pineapples, and tomatoes.
Cottage cheese. It's high in tryptophan, which is lacking in people with SAD. Other foods just as high in tryptophan are turkey, fish, and eggs.
Legumes. These help maintain an even serotonin level throughout the day and night. Eat some beans, peas, lentils, or peanuts.
Shellfish. These are high in tyrosine, which forms chemicals that act on the brain cells to improve concentration and alertness, both of which become sluggish with SAD. Other foods high in tyrosine are fish, chicken, skinless turkey, cottage cheese, plain yogurt, skim milk, eggs, tofu, and very lean ham, pork, and lamb.
Turkey. Protein foods such as turkey, low-fat cottage cheese, chicken, and low fat dairy products can reduce the carbohydrate cravings of SAD as well as control the weight gain that occurs during SAD months.
Home Remedies from the Spice Rack
Peppermint oil. Or lemon oil. Steep in water and inhale. These are stimulating and may give you a little extra zip.
Home Remedies from the Window
Curtains. Open them, or remove them, especially if your kitchen window has a southern exposure.
Dirty dishes. If your sink is near or under the window, save all your dishes from the night before and wash them the next day, during the brightest sunlight.
Preparations. Make your meal preparations in the brightest light of the day, in front of the kitchen window.
Whatever method you choose to help deal with SAD, if the situation worsens, make sure to seek out the advice of a health professional. However, for a somewhat mild case of the winter blues, simple home remedies like increased sunlight, certain foods and a good old-fashioned vacation can do wonders.
Everyday Solutions
Take a walk in the sun. Morning or early afternoon sun is the best.
Cut trees and bushes away from your windows. Remove heavy drapes that block the light.
Lighten your home. Use light-colored fabrics, walls, and rugs.
Add more light to your home or office. Try natural full-spectrum lighting.
Exercise. Aerobic exercise has a positive effect on moods. Try walking, jogging, biking, swimming. Even better, exercise in the sun or near a sunny window.
Vacation in a warm, sunny climate. Take a trip during the winter months, whenever possible.
Showing posts with label Seasonal Affective Disorder. Show all posts
Showing posts with label Seasonal Affective Disorder. Show all posts
Home Remedy Treatments for Seasonal Affective Disorder
Stave off the sadness that can become overwhelming if you're suffering from seasonal affective disorder by taking note of the following home remedies.
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Although there is no solid research that supports the benefits of eating tryptophan-rich foods, you might want to try eating more of these foods to see if your symptoms improve. Foods rich in tryptophan include turkey, milk, and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Again, we don't know for sure if exercise helps people with SAD, but some evidence suggests that it does. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Get yourself a box of light. One of the most effective treatments for SAD is regular (usually daily) exposure to a specially designed light box, one that provides enough intensity of light to positively affect SAD symptoms (the light needs to be at least 10 times the intensity of regular household or office lighting). Two variations on the basic light box are also available: a special light visor (you want the particles of light from a light device to actually enter your eyes) and a "dawn simulator," which is a light box that simulates sunrise by switching on when you awaken and growing brighter and brighter as the morning wears on. The amount of exposure time required each day can be as little as a half hour to as much as several hours, although you are encouraged to go about normal activities such as eating or reading during exposure time. Talk with your doctor about whether you should try one of these devices.
If possible, move to a sunnier climate. Most people can't just get up and relocate. But for those who can, moving to a sunnier area helps SAD symptoms disappear. Indeed, SAD rarely affects people living within about 30 degrees of the Equator.
Whether it's cutting back on caffeine and alcohol or moving to a sunnier place, there are several ways to decrease the effects of SAD. Whatever you do, be sure to seek guidance from a professional if the feelings of depression become overwhelming. If they are not severe, and instead just somewhat of an inconvenience, some of the natural home remedies listed in the next section may provide relief.
Getting Professional Help
If you're feeling the affects of SAD, see your doctor for a physical examination. Other health problems, such as an underactive thyroid, can cause SAD-like symptoms. If you get a clean bill of health, try the remedies discussed here. If they don't work, seek the help of a professional -- a psychologist, psychiatrist, doctor, nurse, or social worker -- who has experience treating people with SAD. You can ask your doctor for a referral to a SAD specialist, or you can check the following sources:
Your local medical school's department of psychiatry. The school may have researchers who focus on SAD.
The American Psychiatric Association, 1000 Wilson Blvd., Suite 1825, Arlington, VA 22209 or (www.healthyminds.org).
The book The Winter Blues by Norman E. Rosenthal, M.D. To find out more about his work, go to www.normanrosenthal.com.
The Society for Light Treatment and Biological Rhythms (SLTBR). While this is a nationwide professional society for experts in the field, its membership roster includes health professionals that are qualified to do light therapy. Write to SLTBR, 174 Cook Street, San Francisco, CA 94159, or visit www.sltbr.org.
The National Organization for Seasonal Affective Disorder at www.nosad.org.
The treatments you would most likely receive from a professional include light-box therapy, dawn-simulator therapy, and/or antidepressant medication.
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Although there is no solid research that supports the benefits of eating tryptophan-rich foods, you might want to try eating more of these foods to see if your symptoms improve. Foods rich in tryptophan include turkey, milk, and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Again, we don't know for sure if exercise helps people with SAD, but some evidence suggests that it does. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Get yourself a box of light. One of the most effective treatments for SAD is regular (usually daily) exposure to a specially designed light box, one that provides enough intensity of light to positively affect SAD symptoms (the light needs to be at least 10 times the intensity of regular household or office lighting). Two variations on the basic light box are also available: a special light visor (you want the particles of light from a light device to actually enter your eyes) and a "dawn simulator," which is a light box that simulates sunrise by switching on when you awaken and growing brighter and brighter as the morning wears on. The amount of exposure time required each day can be as little as a half hour to as much as several hours, although you are encouraged to go about normal activities such as eating or reading during exposure time. Talk with your doctor about whether you should try one of these devices.
If possible, move to a sunnier climate. Most people can't just get up and relocate. But for those who can, moving to a sunnier area helps SAD symptoms disappear. Indeed, SAD rarely affects people living within about 30 degrees of the Equator.
Whether it's cutting back on caffeine and alcohol or moving to a sunnier place, there are several ways to decrease the effects of SAD. Whatever you do, be sure to seek guidance from a professional if the feelings of depression become overwhelming. If they are not severe, and instead just somewhat of an inconvenience, some of the natural home remedies listed in the next section may provide relief.
Getting Professional Help
If you're feeling the affects of SAD, see your doctor for a physical examination. Other health problems, such as an underactive thyroid, can cause SAD-like symptoms. If you get a clean bill of health, try the remedies discussed here. If they don't work, seek the help of a professional -- a psychologist, psychiatrist, doctor, nurse, or social worker -- who has experience treating people with SAD. You can ask your doctor for a referral to a SAD specialist, or you can check the following sources:
Your local medical school's department of psychiatry. The school may have researchers who focus on SAD.
The American Psychiatric Association, 1000 Wilson Blvd., Suite 1825, Arlington, VA 22209 or (www.healthyminds.org).
The book The Winter Blues by Norman E. Rosenthal, M.D. To find out more about his work, go to www.normanrosenthal.com.
The Society for Light Treatment and Biological Rhythms (SLTBR). While this is a nationwide professional society for experts in the field, its membership roster includes health professionals that are qualified to do light therapy. Write to SLTBR, 174 Cook Street, San Francisco, CA 94159, or visit www.sltbr.org.
The National Organization for Seasonal Affective Disorder at www.nosad.org.
The treatments you would most likely receive from a professional include light-box therapy, dawn-simulator therapy, and/or antidepressant medication.
Subscribe to:
Posts (Atom)